Weekend Ramble: Oatmeal for Breakfast? Be careful...

I found this article on Quora.com and instantly author Marlon McCleod's title of the piece ticked me off. LOL I now know that he chose said title for just that reason as oatmeal is indeed a good breakfast choice for many people. He does, however, make some very valid points on just how quickly our beloved oatmeal can become a not-so-great food option to start our day. 

Why is oatmeal not a healthy breakfast?
By Marlon McCleod
Health Director | Loving Father | Business Director

Oatmeal is often considered a healthy breakfast option due to its whole-grain status and numerous potential health benefits. However, it's essential to note that whether oatmeal is healthy or not can depend on various factors, including the specific type of oatmeal, how it's prepared, and individual dietary preferences and needs. In this article, we'll explore the reasons why some people may consider oatmeal not a healthy breakfast and provide a balanced perspective on this popular morning meal.

1. Added Sugars: One of the primary reasons why some oatmeal options may not be considered healthy is the presence of added sugars. Many flavored instant oatmeal packets, especially those marketed to children, contain significant amounts of added sugars. Excess sugar intake is associated with various health issues, including obesity, type 2 diabetes, and heart disease.

2. Portion Size: While oatmeal itself is a whole-grain food and can be a part of a balanced diet, portion size matters. Consuming excessively large servings of oatmeal, especially when loaded with high-calorie toppings, can contribute to overeating and unwanted weight gain.

3. Toppings and Mix-Ins: The nutritional value of oatmeal can change dramatically depending on the toppings and mix-ins used. Adding high-calorie ingredients like sugary syrups, excessive amounts of dried fruits, and unhealthy fats like butter or excessive amounts of cream can turn a nutritious bowl of oatmeal into a calorie-laden, less healthy option.

4. Lack of Protein: Oatmeal is not a significant source of protein. A complete and balanced breakfast should ideally include protein to help you feel full and satisfied throughout the morning. A bowl of plain oatmeal on its own may leave you feeling hungry sooner than a breakfast that includes protein-rich foods.

5. Limited Micronutrients: While oatmeal contains essential nutrients like fiber, manganese, and some B vitamins, it may lack a variety of other important nutrients. Depending on your toppings and mix-ins, oatmeal alone may not provide a wide range of vitamins and minerals. A diverse diet with a variety of foods is essential for overall nutrition.

6. Glycemic Index: Oatmeal has a relatively high glycemic index (GI), especially when it's processed and quick-cooking. Foods with a high GI can cause rapid spikes in blood sugar levels, which may not be ideal for individuals with diabetes or those aiming to control their blood sugar.

7. Gluten Content: Traditional oats are naturally gluten-free, but they can become contaminated with gluten during processing. For individuals with celiac disease or non-celiac gluten sensitivity, it's crucial to choose certified gluten-free oats to avoid adverse reactions.

8. Digestive Issues: For some people, oatmeal can be difficult to digest, leading to bloating, gas, or discomfort. This can be due to the fiber content, particularly if you consume a large amount of oatmeal in one sitting.

9. Individual Preferences and Dietary Needs: What's considered a healthy breakfast varies from person to person based on dietary preferences, allergies, and specific health needs. Some individuals may not enjoy the taste or texture of oatmeal, making it an unsuitable breakfast option for them.

Balanced Perspective on Oatmeal:

While there are potential reasons why oatmeal may not be considered a healthy breakfast in some circumstances, it's essential to remember that oatmeal can indeed be a nutritious and satisfying morning meal when chosen and prepared thoughtfully. Here are some key considerations for enjoying oatmeal as part of a healthy diet:

1. Choose Whole Grain Oatmeal: Opt for whole grain or steel-cut oats rather than highly processed instant varieties. Whole grain oats provide more fiber and nutrients and have a lower GI.

2. Minimize Added Sugars: Select plain oatmeal and sweeten it naturally with fresh fruits, a drizzle of honey or maple syrup (in moderation), or a sprinkle of cinnamon.

3. Add Protein: Enhance the nutritional profile of your oatmeal by adding protein sources like Greek yogurt, nuts, seeds, or a scoop of protein powder if desired.

4. Incorporate Nutrient-Rich Toppings: Customize your oatmeal with nutrient-rich toppings such as fresh berries, sliced banana, chopped nuts, or a teaspoon of flaxseeds or chia seeds.

5. Control Portions: Be mindful of portion sizes to prevent overconsumption of calories. A typical serving of oatmeal is around 1/2 to 3/4 cup of dry oats, which typically yields about 1 to 1.5 cups of cooked oatmeal.

6. Balance Your Meal: Consider oatmeal as part of a balanced breakfast that includes a variety of foods from different food groups, such as fruits, vegetables, lean protein, and healthy fats.

7. Address Dietary Preferences and Needs: If you have specific dietary restrictions or preferences, explore alternative breakfast options that align with your health goals and taste preferences.

Oatmeal, when chosen and prepared mindfully, can be a wholesome and nutritious breakfast option. It provides fiber, some essential nutrients, and can be a satisfying way to start the day. However, caution should be exercised with flavored, sugar-laden varieties and excessive portion sizes. Ultimately, the healthfulness of oatmeal as a breakfast choice depends on how it's incorporated into your overall diet and your individual dietary preferences and needs.

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So there you have it... oatmeal can be a great breakfast choice as long as you choose the proper type and add things that won't spike your sugar levels.

Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Slow Cooker Chicken & Shrimp

This is a very easy and versatile dish.  You can add shrimp or scallops or just use chicken.  I like to serve it with barley, but it’s great with rice or pasta also.  And it smells really good while it cooks!

Ingredients:

• 2 lbs boneless, skinless chicken, white or dark, cut in chunks
• non-stick cooking spray
• 2 tbsp olive oil
• 3/4 cup chopped onion
• 2 cloves garlic, minced
• 1/4 cup parsley, minced
• 1/2 cup white wine - use the good stuff :-)
• 1 28 oz can whole tomatoes – drained and cut up
• 1 tsp. dried leaf basil
• 1 pound uncooked shrimp, peeled and deveined - use Wild Alaskan Company spot prawns to really elevate the dish! :-)
• Salt to taste

Preparation:

Cut chicken into cubes or strips.  Lightly brown in frying pan with olive oil.  

Generously spray slow cooker with cooking spray. Place chicken in slow cooker.  Sautee onion, garlic and parsley in same skillet for about 1 minute.  Stir remaining ingredients, except shrimp, into skillet and then pour over chicken.

Cook on LOW 3 1/2 hours.  Add shrimp and cook an additional 30 minutes on LOW.  Be sure shrimp is cooked through before turning off slow cooker.  Serve with pearl barley, whole grain wild rice or pasta.

Blessed be... and happy cooking!

Slow Cooker Chicken Stuffed Bell Peppers

Chicken breast has become my go-to meat protein after my cardiologist convinced me that giving up red meats would benefit me greatly. He was right... labs are the best they've been in a very long time. White meat is not the easiest to work with as there's just no fat at all, so I'm always looking for new ways to have fun with this nutritious meat.

I was inspired by a recipe in America's Test Kitchen's cookbook Slow Cooker Revolution. Swapping the protein and leaving out the rice along with a few seasoning adjustments made the dish my own, and I'm happy to share this very flavorful creation especially with my diabetic followers. Enjoy!

Ingredients:

• 3/4 lb ground chicken breast
• 1 yellow onion - chopped
• 5 cloves garlic - smashed & minced
• 1 tbsp extra virgin olive oil
• 1 tbsp tomato paste
• 1/4 tsp crushed Aleppo pepper
• 4-5 orange and red bell peppers depending on size
• 1 club roll or hard roll - just the white part from inside
• 1/4 cup whole milk
• 1 small zucchini - cut into 1/4" pieces
• 3/4 cup shredded Monterey Jack cheese
• 1/4 cup grated Parmesan cheese
• 1 tsp table salt
• 1/4 tsp black pepper
• 2-3 tbsp minced fresh basil
• shredded Parmesan for final garnish 

Preparation:

Combine onion, garlic, tomato paste, Aleppo pepper and evoo in a microwave-safe bowl. Mix, microwave 2 min on high, mix and repeat once.

Cut the tops off the peppers, making them as even as possible and remove core and seeds. Chop some of the tops to add to filling mix.

In a large mixing bowl combine the bread and milk and work it into a paste. A fork works well for this. Add the onion/garlic mix, chopped pepper top, zucchini, ground chicken, both cheeses, 1 tsp salt and 1/4 tsp black pepper. Use your hands to mix thoroughly.

Stuff the peppers with a spoon, making sure there are no air pockets.

Place peppers into your slow cooker along with 1/3 cup water. Lean the peppers against each other and or the sides as they will tend to droop otherwise when they get soft. Cook on low for 4-5 hours.

It can get a little tricky getting the peppers out. I have found working with tongs and a large slotted spoon works best. The pepper will be filled with liquid, so instead of trying to lift them out upright, I roll them onto the slotted spoon so excess liquid stays in the slow cooker. Garnish tops with fresh chopped basil and a sprinkle of shredded Parmesan. Serve with a tossed salad made with a homemade dressing to avoid sugars all around. :-)

Blessed be... and happy cooking!

Mr. Mom’s Macaroni & Tuna Salad

This dish was developed during my years as Mr. Mom back in the 1990s in an effort to provide a multi-meal dish that’s not only nutritious, but also really easy to prepare. It is obviously a dish from my pre-diabetes days, but with pasta being in the low GI range, a sensible portion is fine for any diabetic.

Considering the raves this recipe had received at numerous Primary Caregiver Meetings, it’s sure to be a hit with any family excepting those who will only eat peanut butter & jelly, of course!

Serves 8-12

Ingredients:

• 1 lb rotini macaroni - cooked
• 1/3 cup olive oil
• 1/2 cup mayonnaise
• 2 cans tuna in spring water - drained
• 1 large onion - minced           
• 1 tbsp dried parsley flakes
• 15 oz can red kidney beans - drained
• 15 oz can chick peas - drained
• 6 oz black olives (large, pitted) cut in half
• 8 oz canned sliced mushrooms - 2 6.5 oz cans drained
• 2 fresh tomatoes - cut up
• 1 handful leaf parsley - chopped
• black pepper & salt to taste

Preparation:

Cook the macaroni in SALTED water. If the kids start screaming during this process, just ignore them, because the macaroni must be ALDENTE!! After draining the macaroni, spray it with cool water so it won’t cook itself any further. Break apart the tuna in a separate bowl so it'll be easier to mix with macaroni.

Add olive oil, mayonnaise & pepper and mix. If the kids scream now, go take care of them….the critical part is done. Add tuna, onion, dry and fresh parsley and mix.

Next add the mushrooms. The kidney beans, chick peas and olives should be stirred in very carefully, so they don’t break apart. Same thing goes for the tomato. 

If at this point the kids are still screaming, it probably means that they’re hungry, which is ok because your salad is ready.

GO FEED THEM!!!

Blessed be... and happy cooking!

Maple/Dijon Baked Salmon & Zucchini

Exploring new flavor combinations is always fun. I sometimes like to combine sweet and savory into one coating and try said coating with various proteins. I originally played with the syrup and mustard to elevate some chicken tenders, and although that did work well, a chance tasting with some leftover salmon gave the coating a permanent home with the fish.

And so.... a new recipe was born. Zucchini was added because I adore that vegetable and I simply smiled as I envisioned the finished sheet pan meal.

Ingredients:

Salmon:

• 2  6oz Alaskan salmon filets - thawed

• 1 tbsp olive oil

• 1 tbsp real maple syrup

• 1 tbsp Dijon mustard

• 1 tsp favorite salmon rub

•  1 clove garlic - minced very fine

Vegetables:

• 2 medium zucchini - cut to bite size pieces

• 1 med yellow onion - cut as you like

• 2 tbsp olive oil

• 3/4 tsp garlic powder

• 1/2 tsp salt

• 1/8 tsp black pepper

Preparation:
Preheat oven to 400F.
Toss vegetables and seasoning in large bowl, spread evenly on a sheet pan and bake for 10 minutes.

During that time, rinse the filets and pat dry.
Mix the ingredients for the salmon coating and cover fish on all sides.

Remove veggies from oven, toss and spread to sides of the pan. Add fish to middle of pan and return to oven for 10-12 minutes depending on thickness of filets.

Serve with a green salad and consider my Dijon Chive Vinaigrette as a dressing.

Blessed be... and happy cooking!

Lemon Caper Cod (Snapper)

This is a wonderfully creamy fish dish with a bit of a fresh zing by way of citrus, giving the meal a very summery feel. The original fish for this recipe was Victoria Snapper, but cod filets work beautifully and are now my go-to for this dish. ;-)

The original recipe called for white rice (GI 72) and dates back to my pre-diabetes days. A better choice for this dish is a portion of our beloved Lemon Parmesan Barley with a low GI of 30.

Ingredients:

• 4  6 oz cod filets or 1.5 lbs Victoria Snapper
• 1 clove garlic, minced
• 1/4 cup lemon juice
• 2 tbsp capers
• 1 tsp dried coarse basil
• 1/8 tsp fresh ground black pepper
• 2 cups fat free sour cream
• 1 tbsp extra virgin olive oil
• kosher salt

Preparation:
Preheat oven to 385 F. Coat baking dish with cooking spray or a tiny bit of olive oil. Sprinkle fish on both sides with kosher salt and bake for 9 minutes or until the fish is just opaque.

Heat the oil in a small sauce pan over medium heat. Add the garlic and cook for one minute. Reduce heat to low. Stir in the lemon juice, capers, basil and black pepper and cook for 5 minutes. Add sour cream and simmer for five more minutes or until heated through.

Pour sauce over fish placed on platter and serve or plate fish and serve sauce separately, depending on your mood. A green vegetable like fresh green beans or broccoli and Lemon Parmesan Barley compliment this recipe perfectly. 

Blessed be... and happy cooking!

Mignonette by Chef Michael R

Years ago during one of our fun weekend adventures I was introduced to something I did not know existed... Mignonette. It all started with a weekend in Connecticut where we visited the Mystic Seaport  Aquarium and the Mohegan Sun Casino. As I usually do, I asked the hotel staff where THEY eat when they go out to dinner, and we were once again quite pleased with the recommendation.

My blue point oysters were not only amazingly fresh, but were served with what our waitress Lisa later told me is mignonette, a dipping sauce that introduced me to flavor levels previously not known to me in conjunction with raw bar. Excited to try this new menu item for myself, I naturally searched the Net for recipes, only to find that everyone has their own idea of how a mignonette should be constructed. The ingredients I finally decided on below do not adequately reveal the flavors reached by blending and storing them for several days. Prepare to be amazed should you venture into this ambrosial addition to any raw bar favorite!

Ingredients:
· 1/2 cup shallots, minced
· 1/4 cup white wine vinegar
· 1/4 cup seasoned rice vinegar
· 1 1/4 tsp crushed white peppercorns
· 1 tbsp fresh parsley, minced

Preparation:

Mince the shallots quite fine and place in glass bowl. Add vinegars and crushed pepper and stir.

Finally mix in the fresh parsley. Cover and store in fridge for at least a couple days, stirring occasionally.

Traditionally this is served as a dip or sprinkle for shucked oysters or clams, but don't stop there... It works well as a brush-on for any white fish like cod or trout, and as an added bonus, it stores well in the fridge.

Blessed be... and happy cooking!

Weekend Ramble: Quinoa and Diabetes

Quinoa is gaining popularity in the diabetic kitchen... and for good reason. This wonderful grain has a glycemic index of around 53, so it won’t cause a dramatic spike in blood sugar. It also has a high fiber content which can be particularly beneficial for people with diabetes. Check out this article I found on Healthline.com for more information. Enjoy!

Why Is Quinoa Good for Diabetes?

Written by Rena Goldman for Healthline.com

Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C  

Quinoa (pronounced KEEN-wah) has recently become popular in the United States as a nutritional powerhouse. Compared to many other grains, quinoa has more:

• protein
• antioxidants
• minerals
• fiber

It’s also gluten-free. This makes it a healthy alternative for people who are sensitive to glutens found in wheat.

Evidence also suggests that eating more quinoa can help people with diabetes manage their blood sugar levels and possibly prevent other conditions.

You can eat quinoa by itself or substitute quinoa in recipes that call for other grains.

What makes quinoa special?

While it may be relatively new to supermarkets, quinoa has been a large part of the South American diet for many years. It dates back to the Incas, who called quinoa “the mother of all grains.” It grows in the Andes Mountains and is capable of surviving harsh conditions.

While it’s eaten like a grain, quinoa is actually a seed. There are more than 120 varieties. The most popular and widely sold are white, red, and black quinoa.

Only in the past three decades have researchers begun to discover its health benefits.

Because of its high fiber and protein content, quinoa makes you feel full for longer. There’s also reason to believe that it can help lower your risk for high blood pressure and high cholesterol, although more research is needed.

Can quinoa help you manage your blood sugar?

Part of living with diabetes is managing your diet to help control your blood sugar. Foods that are high on the glycemic index are associated with causing blood sugar spikes.

Healthy meal plans for people with diabetes often focus on choosing foods rated at medium to low on the glycemic index. A glycemic index of 55 or below is considered low.

Quinoa has a glycemic index of around 53, meaning it won’t cause as dramatic a spike in blood sugar. This is because it contains fiber and protein, both of which slow the digestion process.

Most grains don’t have all the amino acids needed to make a protein. However, quinoa contains all the essential amino acids, making it a complete protein.

The dietary fiber content in quinoa is also higher than the content for many other grains. This means that quinoa can be particularly beneficial for people with diabetes, since fiber and protein are considered important for keeping blood sugar under control.

Managing total carbohydrate intake per meal is very important for blood sugar regulation. One cup (189 grams) of cooked quinoa contains about 40 grams of carbohydrates.

One study published in the Journal of Medicinal FoodTrusted Source showed the potential for a diet of Peruvian Andean grains, including quinoa, to help manage type 2 diabetes and the high blood pressure associated with it.

How to prepare quinoa:

The American Diabetes Association recommends picking grains with the highest nutritional value for your carbohydrate servings. Quinoa is a good option.

Your daily or weekly serving may depend on whether you’re using the plate method, glycemic index, or the exchange or gram counting system to keep track of meals. Generally, 1/3 cup of cooked quinoa counts as one carbohydrate serving, or about 15 grams of carbohydrate. If you’re not sure how quinoa will fit into your meal plan, a dietitian can help.

Like many other grains, quinoa can be bought in packaged containers or from bulk bins. It naturally grows with a bitter coating to discourage pests. Most varieties sold in grocery stores have been prewashed to get rid of the bitter taste. A quick rinse at home with cold water and a strainer can remove any leftover residue.

If you can make rice, you can prepare quinoa. Just combine it with water, boil, and stir. Wait 10-15 minutes for it to become fluffy. You can tell it’s done when the small white ring separates from the grain.

You can also make it in a rice cooker, which is a quick and easy way to prepare the grain.

Quinoa has a slightly nutty flavor. This can be made stronger by dry roasting it before cooking. Once you’ve cooked it, try adding:

• fruits
• nuts
• veggies
• seasonings

There are many healthy quinoa recipes that range from morning meals to main courses. These include:

• pastas
• breads
• snack mixes

The Takeaway:

Quinoa is an ancient grain that’s gaining popularity in the modern diet. It’s high in both protein and fiber, making it a healthful addition to your diet.

Research shows that it may also help you control your blood sugar and cholesterol. Many helpful recipes using quinoa are available. It’s good at any time of day, so enjoy it whenever you want!

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Slow Cooker Country Pork Pasta

This dish is a classic slow cooker delight, and yes... you can have pasta because the glycemic index of pasta is in the low range at 52. The thing to watch is the portion size determining the glycemic load, so take the time to measure out a two oz portion. It's not much, I'll give you that, but it's better than no pasta at all. :-) Alternately, you can use pearl barley for an even lower glycemic index. Enjoy!

Ingredients:

• 3-4 lbs country style pork ribs
• 2  28oz cans Redpack whole peeled tomatoes in thick puree
• 2 tbsp olive oil
• 2 carrots peeled and sliced
• 2 celery stalks sliced
• 2 medium onions cut up
• several cloves garlic minced
• 1/2 tsp thyme
• 1 can tomato paste
• 1 cup of wine that you feel pairs well with pork
• salt & pepper to taste
• 8 oz pasta of choice (This makes four 2 oz servings)

Preparation:

Place the oil, carrots, celery, onions, garlic, thyme and 1/2 can tomato paste in a large skillet and cook on medium flame 8-10 minutes. Stir in half the wine and pour mix into slow cooker. Mash the tomatoes by hand with a masher and mix into slow cooker.

Brown the pork in same skillet and place into sauce in slow cooker, submerging the meat. Deglaze the skillet with the rest of the wine and add to slow cooker. Cook for ~7 hours on low. Spoon off the fat/oil before removing meat to a covered serving bowl. Stir remaining tomato paste into slow cooker to thicken up sauce.

Add fresh flat leaf parsley to slow cooker while preparing the pasta separately for an additional burst of fresh :-) Once pasta is cooked, divide into 2 oz servings and top with pork and veggies. Alternately serve pork over pearl barley for an even lower glycemic index.

Blessed be... and happy cooking!